Zorinsky Lake | Weather: 73 but Dang humid

PAX: Fine Print, Crab Cakes, Ketchup, Life Line, T-ball, Dr. Thunder, Cheap Seats, Ruxpin, Escobar, Barn Door, Thomas, Patchy Adams, Big House, Hawg, Wax On, Overtime, Boomerang

Co-Q: Black Jack, Gunner

Black Jack welcomed all Pax at 5:30 am. He Stated the 5 Core Principles and standard disclaimer while Gunner provided F3 Mission statement. There were no FNGs in attendance this morning so the gang moseyed out for Phase 1

Warm-O-Rama Phase 1 – The Pax paired up over in the east side parking lot by the first soccer field. There was a dirt path hill that was used as part of Phase 1.

A quick 2-Man Grinder for warmarama. One Pax ran up the hill and back, while the other Pax AMRAP 

  1. Imperial Walkers
  2. Mountain Man Pooper
  3. Peter Parker Merkins
  4. Absolutions – 8 Count
  5. Turkish Get Ups

After completing 5 sets, the group moseyed south-bound, over to the south Zorinsky Lake Trail and up the hill for phase 2.

Phase 2 – Staying in pairs, the Pax tandem wheel barrowed 700 feet in distance to 156 street and back. Pax could change out on wheel  barrowing by doing 5 merkins. Pax did modify on the way back.

Mountain Climbers were performed til the 6 was in.

After Phase 2 was complete- the group moseyed west on Zorinsky Lake Trail towards the shovel flags but stopped along the wood fence.

Phase 3 – Along the wood fence

Pax lined up and performed

  1. 21 Donkey Kicks (2 sets)
  2. 21 Dips (2 sets)
  3. 15 IC Chicken peckers

Omaha called at 6:02am

Mary –

20 Big Os

15  IC Inverted Toe Touches

Capt. Thors 1:4 up to 5 & 20

Announcements

Shovel Flag passes this week- The Maize and Canyon

Informed Pax about addition Slack channels for additional F3 information

Announced Brush Up on August 27

COT-

With all the growth and expansion of work out locations throughout Omaha, never forget the F3 fundamentals. Say good morning, be engaging, pick up the six and remember I am Third. Remember that you are more than just a “member of a work-out group.”

F3Omaha - 1964 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

Uncategorized

Leave a Reply